Golden turmeric milk

You'll need

• 1 cup whole milk (or oat milk)
• ¼ tsp turmeric
• A pinch of black pepper
• 1 crushed cardamom pod
• ½ tsp ghee
• Honey or jaggery to taste, added off the heat

Method

1. Warm the milk gently — it should steam, not boil hard.
2. Whisk in the turmeric, pepper, cardamom and ghee.
3. Simmer on the lowest heat for three minutes so the spices open up.
4. Take it off the heat, let it cool a minute, then stir in the honey.

Why this dish

Warm, sweet and unctuous is the classical evening combination for settling Vata. The pinch of pepper is not for taste — turmeric is fat-soluble, and the pepper and ghee are what let the body get at it.

Often chosen by people managing

A long-standing evening habit in Indian homes, particularly in the cold months.

These are tags to help you find dishes that fit how you eat. They aren't a recommendation for your condition — that conversation belongs with your doctor.